Cancer exercise in Lisbon and onlineAfter cancer treatment,
another stage begins
More and more people live for many years after a cancer diagnosis. Five steps help you get your energy back, protect your health and return to life with more confidence. From step 0 to step 5, discover them one by one.
You've found 0 of 5 stepsExercise after cancer
in Lisbon and online
Paulo Morais’s oncology training service provides adapted physical exercise after cancer. In-person sessions in Lisbon and online training follow a plan tailored to physical condition, individual goals and the healthcare team’s recommendations.
This is an exercise service, not an oncology consultation or cancer treatment. The exercise assessment considers clinical guidance and relevant limitations before setting training progression.
Online training is available across Portugal, the European Union and Portuguese-speaking, English-speaking and Spanish-speaking countries. The following guide helps organise care after treatment and prepare discussions with the healthcare team.
The last cancer treatment session
is not the end
For many people, this is where another stage begins after cancer: effects that linger, emotions that weigh, questions about what to do next. There are 5 steps that make a difference.
- Cancer diagnosis
- Cancer treatment
- Last session
- And now? Move on to step 1
Five steps
after cancer
Each step has a different way to discover it, and they are all here, in order. Tap a card to jump to it.
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Step 1
Listen to your body after cancer
A body map with 6 points to tap: fatigue, sensation, sleep, pain, memory and heart.
See it here -
Step 2
Look after your mind after cancer
5 stones to flip: mood, sleep, fear, family and support.
See it here -
Step 3
Protect yourself after cancer
A shield of 4 pieces to close: the vaccines to confirm with your doctor.
See it here -
Step 4
Move after cancer
A 150-minute ring to close with your activities of the week.
See it here -
Step 5
Have a plan after cancer
A folder with 6 tabs to take to your appointment.
See it here
Your body remembers the cancer.
Talk about it.
Fatigue, tingling, pain, sleep, memory… Many effects of cancer treatment only appear, or are only noticed, months or years later. And many survivors do not mention them at their appointments: they think it is normal, or they do not want to feel «ill» again. Talking is the first step.
Choose a point on the bodyEach point is a late effect of cancer treatment that many survivors feel and that rarely reaches the appointment. Tap to see what you might feel and the question to take to your team.
Memory and concentration
«Brain fog»: forgetting words, losing your train of thought, finding it hard to concentrate.
Ask your team«Could these memory lapses be related to my treatment?»
Sleep
Trouble falling asleep, waking in the night or getting up unrested is very common after treatment.
Ask your team«Is there anything I can do to sleep better? Could it be linked to treatment or to anxiety?»
Pain that does not go away
Pain that carries on after surgery or treatment, in the shoulder, the scar, the joints or the muscles. Chronic pain deserves assessment too.
Ask your team«Where is this pain coming from, and what options do I have to ease it?»
Breathlessness and heart
Getting tired on the stairs, breathlessness or palpitations you did not have before should always be mentioned to your healthcare team.
Ask your team«Should I have a heart or lung check?»
If it is sudden or severe (chest pain, strong breathlessness), call 112.
Fatigue and physical stamina
A tiredness that rest does not fix, or losing the stamina you had, can last for years after treatment. It is not «laziness» or «exaggeration».
Ask your team«Is this fatigue expected in my case? What can I do to reduce it?»
Hands and feet: sensation
Tingling, numbness or burning in the hands and feet (polyneuropathy), trouble with buttons or feeling the ground properly.
Ask your team«Could this be an effect of treatment? Do I need to be assessed?»
General information; it does not replace your oncology team. Paulo does not treat cancer or its effects: he helps adapt exercise and sessions to your case and to bring your questions to your appointment.
Do you recognise any of these signs?
Talk to PauloHow are you,
really after cancer?
Cancer treatment ends, but your mind does not switch off straight away. The fear of the cancer coming back, sleep, sadness and the tiredness of «having to be strong» can last for years. Nobody is marking you here: flip the stones and see if any of them speaks to you.
When cancer treatment ends, many people feel left alone: the team that saw them every week suddenly disappears. Feeling that is normal, and there is help.
This is not a test or a diagnosis, and nothing is saved or sent. If it weighs on you, talk to your healthcare team or a psycho-oncology professional. In a crisis, call 112 or SNS 24 (808 24 24 24, Portugal).
Your shield after cancer
has 4 pieces
After cancer treatment, your defences can take time to recover. Vaccines against flu, COVID-19, pneumococcal disease and shingles are among the most important. Tick the ones you have already confirmed with your team and watch the shield close.
Already confirmed with my doctor:
Tap a vaccineSee why it matters and tick it once you have confirmed it with your doctor.
Flu
A Cochrane review in immunosuppressed adults with cancer concluded that flu vaccination is safe, and observational data point to lower mortality and better infection-related outcomes.
Ask your doctor«When should I have the flu vaccine, and which one?»
COVID-19
ASCO recommends systematically checking the vaccination status of people who have had cancer, including COVID-19, as part of follow-up care.
Ask your doctor«Which COVID-19 schedule is right for me?»
Pneumococcal
Pneumococcal disease can cause serious infections such as pneumonia. It is among the vaccines ASCO includes in the review after cancer.
Ask your doctor«Am I up to date with the pneumococcal vaccine?»
Shingles
Shingles (herpes zoster) is one of the infections to watch for when defences are low. The vaccine is also part of the recommended review.
Ask your doctor«Is the shingles vaccine suitable for me, and when?»
Shield complete! Keep reviewing your vaccination record with your doctor; your defences and the recommendations change over time.
Take this to your appointment
Your doctor decides which vaccines you need: Paulo does not prescribe or recommend vaccines. General information based on ASCO guidance; it does not replace your oncology team.
Your weekly dose of exercise
after cancer
After cancer treatment, exercise is one of the most studied tools for getting your energy back. The minimum target is 150 minutes a week of moderate activity. Tap the activities and watch the ring close.
Ring closed! 150 minutes a week is the recommended minimum. Walking, cycling or training in a group, every minute counts, and the right plan depends on the type of tumour, the treatments you had, other conditions and how much you can tolerate. That is why it is always individual.
2023 meta-analysis (28 randomised clinical trials): exercise reduced cancer-related fatigue and improved quality of life. General information; it does not replace your oncology team.
Your cancer
survivorship care plan
After cancer treatment, many people leave their last appointment not knowing what comes next. A survivorship care plan gathers in one place what happened, what to watch for and what to do. Ask your oncology team for one, and use this folder to know what to ask.
Diagnosis
What to write down
- Type of cancer and where it started
- Date of diagnosis
- Stage and main characteristics, if your team has shared them
- Who looks after you: oncologist, GP, other specialists
Ask your team«Could you write me a summary of my diagnosis?»
Treatments
What to write down
- Surgeries and dates
- Chemotherapy, immunotherapy or targeted therapy (names and periods)
- Radiotherapy: area treated and dates
- Medication you still take
Ask your team«Exactly what treatments did I have and how could they affect me later?»
Late effects
What to write down
- Possible late effects of your treatment
- Symptoms to watch (fatigue, pain, tingling, sleep, memory, breathlessness, heart)
- Warning signs and who to call
Ask your team«Which late effects should I expect, and what are the warning signs?»
Follow-up tests
What to write down
- Which tests and how often
- Dates of your next appointments
- Who orders and who books each test
Ask your team«Which tests do I need, when, and who books them?»
Prevention
What to write down
- Vaccines to review: flu, COVID-19, pneumococcal and shingles
- Screening recommended for you
- Other prevention measures
Ask your team«Which vaccines and screening should I have now?»
Health and wellbeing
What to write down
- Exercise: 150 minutes a week of moderate activity, plus strength
- Sleep and nutrition
- Emotional support: psycho-oncology, groups, family
Ask your team«Are there any restrictions on exercise in my case?»
It is a blank sheet for you to fill in by hand with your team. We do not save or send anything. Survivorship care plans help communication between oncologists, GPs and patients, but they only work if they are used consistently.
Training after cancer
What you need to know about cancer exercise with Paulo Morais, in Lisbon and online.
What is cancer exercise?
It is adapted physical exercise for people living with cancer or after cancer treatment. The plan takes into account physical condition, goals and the healthcare team’s recommendations.
Where can I do cancer exercise with Paulo Morais?
In person in Lisbon or through online training, across Portugal, the European Union and Portuguese-, English- and Spanish-speaking countries.
Is Paulo Morais an oncology clinic?
No. It is an exercise service, not an oncology consultation or cancer treatment. Cancer exercise is one of Paulo Morais’s areas, alongside personal training, group training, online training and osteopathy.
Do I need medical clearance to start?
Taking part may require clearance from, or coordination with, your healthcare team. The exercise assessment considers clinical guidance and relevant limitations before setting training progression.
Can I train during cancer treatment?
Adapted exercise can support different stages, during or after treatment, always in line with the healthcare team’s guidance.
Does the step 0 to 5 guide replace my healthcare team’s plan?
No. The guide is general information to help organise care after cancer and prepare conversations with your healthcare team. It is not a personalised treatment plan.
Which languages are sessions in?
Sessions take place in Portuguese and English. Requests in Spanish, including from Spanish-speaking countries, are confirmed directly.
How do I book an assessment?
You can book an exercise assessment after cancer in the client area, or talk to Paulo by WhatsApp or phone (+351 960 471 537) or by email (pt@pmorais.pt).
Sources cited in this oncology training guide
- ASCO (American Society of Clinical Oncology): cancer survivorship care as a distinct stage of cancer care, with structured long-term follow-up and survivorship care plans.
- ASCO: guidance on vaccination in adults with cancer; systematic review of vaccination status (flu, COVID-19, pneumococcal and shingles).
- Cochrane review in immunosuppressed adults with cancer: flu vaccination is safe; observational data point to lower mortality and better infection-related outcomes.
- 2023 meta-analysis (28 randomised clinical trials, 1,573 participants): exercise improves cancer-related fatigue and quality of life.
- Systematic review: fear of cancer recurrence is one of the most frequent and distressing psychosocial problems among survivors.
General information based on the sources above; it is not medical advice and does not replace your oncology team. Paulo Morais adapts exercise to each person; he does not treat cancer or prescribe vaccines or medication.
Want help putting oncology training into practice?
In an assessment, Paulo listens to your story, understands what your healthcare team recommends and adapts exercise to you, after cancer.